December 28, 2011

3 rounds

30 KB swings

10 Chest to Bar pull ups

Row 1000 m upon completion of 3rd round

OLYWOD

Work up to 1 Rep Max Snatch

MiniWOD:

3 rounds

10 Burpee broad jumps

10 Russian twists

100 m sprint

 

Olympic Weightlifting Coach Mike Burgener illustrates the importance of the role of your arms in the power lifts.